CrossFit Levels

Use these levels as a way to measure where you are and what you can work on to become a better athlete. They are not meant to be a hard set of rules to stick to, but more of a guidance tool that can help you take a real look at your strengths and weaknesses. They are not one-size-fits-all and most athletes will have a natural tendency to excel in some areas while remaining weaker in others. While this is true, don't be the person working on upper level skills without possessing the bulk of markers in the lower levels. Importantly, don't use them as a way to judge yourself or become impatient for not advancing as fast as you'd like. Each person will spend more or less time developing these attributes and some may stay at a certain level all their lives. The important part is the journey and to work toward being the best you can be.

Level 1 - Novice

(un/deconditioned beginner, or recovering from injury)

This level is the minimum standard for healthy living. If starting from scratch this level may take 3-6 months to achieve.

Level 2 - Beginner/Advanced Beginner

This level athlete demonstrates consistent technique in the basic movements and is developing some work capacity and strength. This can take anywhere from 6 months to a year to achieve.

Level 2 Standards

Category

Work

Specifics

BW Squat

Tabata Squat

Lowest Round 10 or more

BW Push

Strict Push-Ups

Men 15 Reps, Women 5 Reps

BW Pull

Pull-Up

Men 1Rx, Women 1 White Band

BW Static

Parallette Support

:20, tucked body

BW Dynamic

Ring Inversion

Able to get inverted without spot or heel hooking straps

WT Squat

OHS

5 Reps at 75/55

WT Squat

BSQ

1RM - 1.25xBW, BW Women

WT Pull

Deadlift

1RM - 1.5xBW Men, 1.15xBW Women

WT Dynamic

Power Clean

1RM - .75xBW Men, .6xBW Women

WC Mono

Mile run

Sub 9 Min

WC Mono

500m Row

1:55/2:05

WC Benchmark

Modified "Christine"

@ .75x BW Men (@ .6x BW Women) in Sub 15

WC Benchmark

Modified "Grace"

Sub 6 95/65

WC Benchmark

Modified "Fran"

Sub 10 65/45 Blue Band Kipping

Level 3 - Intermediate

(CrossFitting for up to a year or more)

This level athlete demonstrates solid general fitness and both good absolute strength and strength to bodyweight ratio, and also has developed some of the more advanced skills used in CrossFit. Many athletes will work up to and spend their entire fitness careers in and around this level.

Level 3 Standards

Category

Work

Specifics

BW Squat

Pistol

1 Each Leg

BW Push

Push-Ups

25/15

BW Pull

Pull-Ups

10 and 5

BW Static

Ring Support

:20, Mature

BW Dynamic

Kipping Pull-ups

15/10

WT Squat

BSQ

1RM - 1.5x BW Men, 1.25x BW Women

WT Squat

OHS

1RM - 1x BW Men, .6x BW Women

WT Pull

Deadlift

1RM 2x BW Men, 1.6x BW Women

WT Dynamic

Clean

1RM - BW Men, .75xBW Women

WT Dynamic

Snatch

1RM - .75x BW Men, .6x BW Women

WT Dynamic

KB Swing

30 Unbroken American 2 pood Men, 1.5 Pood Women

WC Mono

Double Unders

50 Unbroken

WC Mono

500m Row

1:45/2:00

WC Mono

5K run

Sub 25

WC Mono

1 Mile Run

Sub 8 Minutes

WC Benchmark

"Fran"

as Rx'd: Sub 8/9 Minutes

WC Benchmark

"Cindy"

as Rx'd: Score >14/12 Rounds

WC Benchmark

"Christine"

as Rx'd: Sub 15

Level 4 - Advanced

(2 years or more CrossFitting)

This level is appropriate for the competitive Crossfitter (regional level) or someone who depends upon an advanced level of fitness for their career. This level athlete is pushing the limits of their abilities in both absolute strength and strength to bodyweight ratio, stamina, power, and skill. Few people reach this level though anyone can achieve it through consistent hard effort, smart training, and good recovery practices.

Level 4 Standards

Category

Work

Specifics

BW Squat

Pistols

5, Each leg

BW Push

Push-Ups

40/25 Unbroken

BW Pull

L Pull-Ups

10/5 Unbroken

BW Push

Ring Dip

12/6 Unbroken

BW Dynamic

Kipping Pull-Ups

30/20 Unbroken

BW Static

Handstand Hold

:15 Unsupported

BW Push

HSPU

10/5 Unbroken

BW Static

Front or Back Lever

Single Leg Tuck, :05 Hold

WT Squat

BSQ

1RM - 1.75x BW Men, 1.5 x BW Women

WT Squat

OHS

1RM - 1.25x BW, BW Women

WT Pull

Deadlift

1RM - 2.25x BW Men, 2x BW Women

WT Push

Press

1RM - 1xBW Men, .75xBW

WT Dynamic

Snatch

1RM - 1x BW Men, 3/4 BW Women

WT Dynamic

Clean

1RM - 1.25x BW Men, BW Women

WT Dynamic

Kettlbell Swings

45 Unbroken American Swings 2p/1.5p

WC Mono

500m Row

1:35/1:50

WC Mono

1 Mile Run

Sub 7:00

WC Mono

Double Unders

120 in 2 Minutes

WC Benchmark

Fran

Sub 5:00/7:00 as Rx'd

WC Benchmark

Cindy

21/18 Rounds

WC Benchmark

FGB

> 325/300 Points

WC Benchmark

30 Muscle Ups FT

Sub 10:00/15:00

Level 5 - Elite

(3-5 years and beyond CrossFitting)

This level requires multiple years of practice and commitment to fitness, and probably the right set of parents. This athlete at this level demonstrates extremely advanced skill and strength, likely was a high caliber athlete before coming to CrossFit, and is appropriate for the CrossFit competitor on the national/world level.